Orienteering race 54:14 [4] 8.5 km (6:23 / km) +200m5:43 / km
Nice area to run on in places and the Butterfly loops helped us keep to these.
Lost about 1 minute throughout the course but not killing myself too hard which kept the mistake count down.
15 sec at #5 as I could have cut the corner to the fence.
30 sec at #16 as the veg had changed.
15 sec on #25 as I drifted left.
running tempo 29:30 [4] 4.3 mi (6:52 / mi) shoes: Asics 2160 #2
Threshold session on Clapham Common.
10 min, 5, 5, 5 all off a 90 sec jog.
Nice to go out and back so we all had a target to work on. It felt good and never went into lactic.
Distances were
1.7m@5.53 pace
0.87m@5.43 pace
0.86m@5.47 pace
0.87m@5.43 pace